Graham Crackers vs Green Peas
Side-by-side macro comparison. Graham Crackers vs Green Peas per their standard serving sizes.
Graham Crackers
per 2 full sheets (28g)
Macro Comparison Table
| Macro | Graham Crackers | Green Peas | Difference |
|---|---|---|---|
| Calories | 118 cal | 117 cal | +1% Graham |
| Protein | 2g | 8g | -75% Graham |
| Carbs | 22g | 21g | +5% Graham |
| Fat | 3g | 0.4g | +650% Graham |
Differences shown relative to Graham Crackers. Positive = Graham Crackers has more.
Quick Take
Graham Crackers delivers 118 calories per serving with 2g protein, 22g carbs, and 3g fat. Green Peas delivers 117 calories with 8g protein, 21g carbs, and 0.4g fat. The most meaningful difference: they're within 1 calories per serving, so calorie load is essentially equivalent. For protein density per calorie, Green Peas wins at 27% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Green Peas gives you 1 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Green Peas delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Graham Crackers brings 118 calories — useful when you're chasing a surplus and struggling to eat enough. Green Peas delivers 8g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Green Peas fits cleanly into keto with only 21g carbs. Graham Crackers at 22g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Graham Crackers or Green Peas?
Green Peas has more protein: 8g vs 2g per serving. That's a difference of 6g.
Which has fewer calories, Graham Crackers or Green Peas?
Green Peas has 117 calories per serving vs 118 calories in Graham Crackers — a difference of 1 calories.
Is Graham Crackers or Green Peas better for keto?
Green Peas is the better keto choice at 21g carbs per serving vs 22g carbs in Graham Crackers.
Is Graham Crackers or Green Peas better for weight loss?
For weight loss, Green Peas gives you more calorie flexibility (1 cal less per serving). For preserving muscle during a deficit, Green Peas delivers more protein per calorie. Most people on cuts benefit from Green Peas.
Which Is Better for Your Goal?
🔥 Weight Loss
Green Peas
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Green Peas
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Green Peas
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Graham Crackers and Green Peas stack up:
Full Graham Crackers guide • Full Green Peas guide • All comparisons